Japanese Tofu and Vegetable Fritters

  • 500g firm tofu
  • 1 carrot
  • 225g can water chestnuts
  • 1 cup dried shitake mushrooms
  • 2 tbs cornflour
  • 2 eggs
  • 2 tsp salt
  • 2 tbs soy sauce

1. To begin, place the tofu on a plate, place another plate on top and weigh it down with 1-2 cans on top. Use a spoon to prop one side of the plate up. This helps the excess water to be extracted from the tofu and the water to drain away. Leave the tofu for 30-60 minutes for this to occur


2. Put the mushrooms in a bowl, cover with boiling water, and leave to soak for 30 minutes


3. Finely dice the carrot


4. Drain the water chestnuts, dry these with paper towel, and chop finely


5. Drain the mushrooms, dry these with paper towel, and chop finely


6. In a bowl, mash the tofu with a potato masher


7. Add the carrot, water chestnuts, mushrooms, cornflour, egg, salt and soy sauce


8. Measure out the mixture using a tablespoon, then form the mixture into balls


9. Heat enough oil to cover the surface of a large frypan to 2-3cm high. Gently add the balls and cook in batches until golden on one side. Flip over and cook until golden on the other side


10. Drain on paper towel and eat immediately, or cold

What's the story?


Note: this does not include oil absorbed in cooking

  • Energy: 252kJ
  • Protein: 5.1g
  • Fat: 3.2g (Saturated fat 0.6g)
  • Carbohydrates: 1.6g (Sugars 0.9g)
  • Sodium: 343mg

And a word from the dietitian...

A food is considered ‘low salt’ if it has less than 120mg of sodium/ 100g. Soy sauce has 6458mg sodium/100g- over 53 times the ‘low salt’ threshold! So watch your intake of salty, Asian style sauces, especially if you have high blood pressure.